01.13.20 Workout of the Day

Thank you Victor for helping Charleston Law Enforcement this weekend capture a fleeing thief. Video is posted on our IG Page.

CrossFit
Silverback Primer
3 Sets Not For Time:
12 Dead Bugs (6/Side)
10 Tempo Dumbbell Squats (5/Side)
8 Pausing Frog Bridges
Iteration #1 of #3. Final Monday primer set of the cycle, building in the next two weeks. Set the baseline today.

Back Squat Waves (Week 1/2)Set 1: 4 Reps
Set 2: 3 Reps
Set 3: 2 Reps
3 Minutes Rest
Set 4: 4 Reps
Set 5: 3 Reps
Set 6: 2 Reps
3 Minutes Rest
Set 7: 4 Reps
Set 8: 3 Reps
Set 9: 2 Reps

Specific percentages are based off our cycle 5-Rep Back Squat benchmark completed in Week 2. This is our second wave progression of the cycle, and it is two weeks in length, with the aim to build upon these percentages next week. On the third week, we'll be re-testing our opening 5-Rep Back Squat. Complete the 4-3-2 reps *not* for time, but move with a purpose. Keep the sets to a short break, and make this challenging.

Conditioning
"Grim Reaper"AMRAP 5:
21-15-9:
Overhead Squats (95/65)
Toes to Bar

Rest 5 Minutes

AMRAP 5:
15-12-9:
Thrusters (95/65)
Chest to Bar Pull-ups

ICT

Conditioning 5 Rounds for max reps of:

1 Minute Calorie Bike

1 Minute Kettlebell Swings (53/35)

1 Minute Burpees to 6 inch target

1 Minute Rest

Midline: For Efficiency:100 strict abmat situps

Cooldown: 800 m jog